Have you ever decided to adopt new behaviors, such as drinking more water, exercising every day, or eating vegetables?
If so, welcome to the club!
Before studying behavior, I wondered how long it takes a habit to stick before changing science as a registered dietitian. They believed in general myths like the “21-day rule.” This claims that three weeks are all necessary to form a new habit.
learn How habits actually work has changed my life and the advice I share with my clients.
In this article, we categorize realistic timelines for building habits and share practical tips for creating lasting actions.
Finally, you will know what really makes you stick to your habits and how to start making something healthier from today.
“21 days to form habits“ Myth – Where did it come from?
You may have heard the idea that it takes just 21 days to form a habit. This belief is widespread. It is a staple of self-help books and motivational speeches. But where did it come from?
The origins of the 21-day myth
This myth appears to come from a book entitled Psychosarnetics by Dr. Maxwell Martz, a plastic surgeon and author of the 1960s. Martz noticed that it took about 21 days for patients to adapt to changes in their self-image (1).
This observation extended to habit formation, leading to the emergence of the myth of habit over 21 days. Since then, it has been popularized by self-help “experts”!
Why was it stuck?
The idea must have become more popular because it is encouraging. Who wouldn’t want to believe that in a short period of time, a new action could be fully adopted?
Unfortunately, this simplified timeline is not supported by scientific evidence and is rarely tolerated in real life.
What science says
Building habits generally start with making decisions and creating plans, followed by consistent practice. With ample repetition and fun, it ultimately becomes a second nature.
Science says that the time required to form a habit is completely individual, but that is not completely random.
Explore the amount of time it takes to build a habit and the factors that influence its formation.
It takes more than 21 days to form a habit.
Although the timeline of actual habit formation is very different, the latest science offers clues to help you succeed.
What the current research shows
- Research from 2009 European Journal of Social Psychology I proposed that it takes an average of 66 days to fully adopt the new behavior (2).
- New research from the University of South Australia suggests that new habits can take 2-5 months (Average 106-154 days) or even up to 335 days to make it automatic (3).
What does this mean to you?
The commonly promoted myth of 21-day habit formation sets unrealistic expectations for most people trying to develop new habits.
Understand that it takes time Sticking habits can help you set realistic expectations and promote long-term success (3).
So, rather than being discouraged after 21 days, realize that the process often takes months. That’s completely normal!
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What makes a habit stick?
Building long-term habits requires more than just a will.
Latest research highlights several factors that can affect whether new behaviors become permanent (3):
- frequency: The more you do it, the stronger your habits will be.
- timing: Morning habits tend to be better than evening habits.
- Types of habits: Some habits are easier to establish than others. Flossing your teeth, for example, is much easier than most people run five miles every day.
- Personal choice: There are big differences when choosing the habits you actually want to do.
- fun: When an activity brings joy, it is naturally easy to repeat and solidify as a habit.
- plan: Being specific about when, where, and exactly what to do will help lock it in.
- Preparation routine: Small preparatory actions, such as wearing workout clothes the night before, can create greater habit momentum.
In addition to these, there are many more principles supported by research to consider when selecting a habit and verifying it sticks.
Let’s dig deeper into ways to really last your habits.
Queues and routines
Habits stick when they are tied to consistent cues.
Repeating behavior in the same context over time will help these queues to trigger auto-answers, making it easier to go smoothly in the future (3).
But instead of trying to come up with new clues for each habit, try linking them to existing parts of the routine.
For example, do you want to drink more water? Drink a glass every time you eat or have a snack.
Aggressive reinforcement
Celebrating small victory will strengthen your habits by strengthening your commitment and making them more rewarding.
When clients report healthier choices, I encourage them to celebrate in meaningful ways. This may even be a way to share your victory with a friend or even look back and write down your successes later.
It also helps to set long-term goals and reward yourself when you reach them (hello, massage!).
This approach utilizes the brain’s natural dopamine response to maintain motivation and makes habits more enjoyable and sustainable (4).
Identity
Framing habits as part of your identity makes them more likely to stick.
In fact, research suggests that behavioral change efforts can be much more successful when habits match your personal values and how you view yourself (5).
By connecting habits to your sense of identity, you are not only performing tasks, but also reinforcing who you want to be. This can lead to a higher self-esteem and a push to become your ideal self (5).
for example, Rather than thinking, “I’m trying to do better,” I recall, “I’m an active person who prioritizes exercise.”
Similarly, rather than “I plan to eat more fruit,” you can say, “I’m the one who values my health and chooses nutritious foods.”
These and other assertions help solidify your identity as someone who is committed to your health and wellness, and make it easier to stick to healthy habits in the long run.
Accountability
You’ve probably heard the phrase “What is measured, managed.” This is especially true of habit formation.
Accountability is a game changer, and self-monitoring can play an important role in getting back on track (3).
Tracking your habits will help you stay focused, celebrate small victories and build momentum towards long-term success.
Technology has made self-monitoring easier than ever. For example, an app myfitnesspal Wearables provide many tools to keep you accountable. However, you can also use a habit tracking notebook or other self-monitoring method that suits you.
support
In addition to self-monitoring, Continuous support on your health journey can increase your chances of sticking to healthy habits (3).
This support could come from a certified health coach, personal trainer, registered dietitian, mental health professional, or an online community.
Alternatively, you can find an accountability partner for friends and family members who share similar goals and encourage you along the way.
How to start building healthy habits
Ready to start building habits? Start with these proven strategies for creating habits with a lasting power:
- Planning for success: Setting clear and specific goals makes following-through easier.
- Build consistency: Consistency and frequency are key to turning actions into habits. By setting weekly goals, you can create routines and track short-term progress.
- Personalize your habits: Customizing your goals makes them more sustainable, tailored to your lifestyle and increased your chances of success.
- I’ll be accountable: Self-monitoring is important for creating habits as it helps track progress and recognize patterns.
- Create a reminder: Establishing a cue ensures that habits remain the best in the mind and fit into everyday life.
- Celebrating progress: Recognizing small victories creates a positive feedback loop that promotes continued motivation.
myfitnesspal It helps you achieve all of these strategies with new ones Weekly Habit Features. It offers nine options of small goals, including reducing alcohol, increasing exercise, and eating more vegetables. We recommend that you check in every day to record your progress and tweak it to celebrate once you reach your goals. It’s an easy way to start with small changes you can make. You don’t have to be perfect!
Frequently asked questions (FAQ)
Can you really make a habit in just a few days?
It’s unlikely – most habits take weeks or months to form. However, small, consistent actions can set the foundation.
What is the best way to make a habit stick?
Many factors are involved, but consistency and frequency are essential. Repeating in the same context (environment or situation) strengthens neural pathways (3).
How can I stay motivated when building new habits?
Start with small, concrete, achievable, fun habits that align with your larger goals. Connect these habits to your identity, establish accountability, celebrate small victories, and seek support from others.
Is it harder to break bad habits than to develop new ones?
Yes, most of the time. Breaking Bad Habits requires proactively stopping automatic actions, but creating new behavior involves learning and repetition of new patterns (6). Replacing habits that directly replace old habits with new ones can make both processes easier (7).
Conclusion
Building habits are not about flipping the switch. It’s all about small, steady progress.
Whether you’re exercising, drinking water, or adding fruit to your diet, it takes time and consistency to form new habits (3).
It can take 60 days or months, but repetition and consistency are key to success.
Finding joy along the way and celebrating small victory along the way makes it easier to motivate and get back on track.
Myfitnessspal’s new weekly habits Features help you stay consistent, track progress and achieve your goals week by week using proven habit-building techniques.
Please download myfitnesspal Apply today and start building your final habits!
Posting How long does it take for a new habit to feel natural? It first appeared on the MyFitnessPal blog.
